Everyone has their own reasons for wanting strong, defined arms; we’re here to help. After following this 21-day arm plan, not only will your arms look toned — you’ll also be stronger. First thing’s first: don’t worry if you’ve never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind — whether it’s your first time working out or you’re at the gym on a daily basis.

Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you’re doing of each exercise, eventually working up to three sets of 15 reps for each exercise.

Bicep Curl

Start by holding a dumbbell in each hand at the sides of the body.
Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
Moving with control, lower back to the starting position.
This counts as one rep.

Upright Row

Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
This counts as one rep.

Written by jale